- Kenneth Jay Vo2max Kettlebell Program For Women
- Kenneth Jay Kettlebell
- Kenneth Jay Vo2max Kettlebell Program Template
The Cardio Code by Kenneth Jay may be my favorite training book I've read this year. Filled with science and detailed insights into the research, it ticks a lot of boxes for me. Spss processor unavailable in spss 20 for mac download.
- This was developed by Kenneth Jay Senior RKC at the University of Copenhagen in Denmark. It was compared to other methods of testing and increasing the VO2 Max such as.
- Kenneth jay VO2 max 15 15 protocol 32 rounds. Exercise Physiologist Demonstrating VO2 Max Testing. Jpverdisco 214,697 views. Kenneth Jay - Kettlebell Institute - Duration: 2:38.
- Back when the RKC was a big thing, he was the guy in the organization with actual academic backing in exercise science who is also not fat. He wrote two Dragondoor books, both of which were pretty solid, one for improving your kettlebell military press, and one for using snatching for energy system training. Both were good, but pretty short and you were paying the Dragon Door tax for short.
Kettlebells compliment any sports training program! This is a unique opportunity to learn from two great teachers in the field! DON'T MISS OUT, REGISTER NOW! THE DANE AND DOC SHOW. With Kenneth Jay Master RKC, CK-FMS & Dr. Mark Cheng TLRKC, CK-FMS PLACE: Fight House Studios, 122 West 27 th Street 2 nd floor.
Having known Kenneth Jay for a few years, I know he doesn't hold back out of fear of rocking the boat. He's even willing to go back and rethink his own approach to things.
Why Cardio?
No one seems to have a set definition of what cardio training should look like or what the benefits are. As I said in my article, Circuit Training Doesn't Get You Fitter, fitness has to be defined by whatever task you are aiming to improve. If you want to call something 'cardio,' then what you're talking about is training to improve or increase your cardiovascular system. In other words, you're looking to improve VO2 max.
Reading this book was the first time I've ever seen someone take the time to dig into what is needed to stimulate those kinds of changes. Sure, there are many bro-science-training plans that claim to increase your conditioning, and they may, but none of the ones I've seen have tackled what is required to make changes to the cardiovascular system.
Strength Training for Fitness
Jay wastes no time in killing some sacred cows in his book. Like many people, for years I thought anything that got my heart rate up could be thought of as good for my cardiovascular system. Early in the book, Jay explores cardiac training's effects and discusses the differences between what happens when you lift heavy weights and what happens when you run. Did you know your heart undergoes different reactions during concentric and eccentric contractions, just like your other muscles? And did you know the changes that come from lifting heavy weights aren't good for your heart in the long term?
For me, this was a light bulb moment that also went a long way in explaining why some of my own clients seem to be virtual non-responders to cardio training. Strength training thickens the heart, making it less pliable. Dr drum software for pc free download windows 10. Like other muscle, some degree of stretchiness is actually a good thing, as it means that when you start to work harder your heart can accommodate more blood. In chronic strength trainers, the heart is stiff with thicker walls, limiting blood supply. This takes time and patience to overcome, and is a reason why so many gym-goers struggle with cardio.
The Heart Rate Debate
Following on from this topic, Jay looks at how much oxygen is used during various activities. I always thought if my heart pumped a certain number of times it meant I was working equally hard, regardless of the activity. But that's not so, particularly when it comes to weight training.
During weight training, regardless of the lifts used, you simply can't engage your muscles quickly enough to cause the action that takes place during traditional cyclic forms of cardio. When muscles are engaged for long periods they actually cut off blood flow, which lowers the amount of oxygen able to pass through them and decreases the intensity of work you're doing when compared to your VO2 max. In other words, just having a high heart rate is not indicative of getting a cardio workout.
As Jay states in his book, 'Having a high heart rate doesn't mean you're doing cardio. If that was the case I could scare you into better shape.'
Research-Based Information
One of the things I've always liked about Jay is that he bases his ideas on research. His first book, Viking Warrior Conditioning, was the basis for his Masters thesis, and he has continued on that research-based path in The Cardio Code.
Before reading this book, make sure you've got your science hat on. Jay goes through many research papers and discusses the important points of each. Then he uses all that knowledge to form sensible training plans at the end of the book. The research covers all kinds of topics, from skipping rope, to boxing, to running, to circuit-style weight training. You won't find the poorly conducted, cherry-picked research you often see from fitness authors.
Training Plans
The training plans included in the book are brief in explanation, but sufficient. While I think a few of them would be near-death experiences, particularly for a good runner, the basic and intermediate plans are well thought out. That's not to say the sessions wouldn't work – they would. Not only that, but if you read the book you'll also understand how and why they work and be able to come up with your own training plans.
The Bottom Line: Use the Right Tool
The conclusion of the book is simple – if you want to get fit (increase your VO2 max), you need cyclic, low-load activities like running and riding. At no point does Jay tell people not to lift weights, which I know many people will mistakenly think. What he says is that research clearly shows if you want to increase your VO2 max, circuit-style training isn't the best method for anyone other than absolute beginners.
I love that Jay says pretty much what I've been saying for years – use the right tool for the job. If you want strength, then lift weights. If you want work capacity - that combination of strength plus muscular endurance - then circuit training is a great idea. But if you want to increase VO2 max, you had better think of doing some traditional cardio training.
Overall this is a great book, and I loved it. I tried to come up with some things about it that I didn't like, and I simply can't. If this book were on every trainer's bookshelf, it would help stop the confusion over how to help people get fitter, and we could all do our jobs better.
'The Cardio Code' eBook is available for $24.99 at CardioCode.dk.
22 Feb The Kettlebell Snatch and Aerobic Capacity (New Science)
Does the kettlebell snatch really improve aerobic capacity?
The answer may seem obvious to those who've expereinced the power of the full body explosive exercise, but now we have new science to support the claim.
If you know anything about the kettlebell snatch, I'm sure your guess would be as good as mine in that it would improve cardiovascular fitness with the right training protocol.
But, would you guess a signfiicant improvement in just a few short weeks with minimalist snatch based program?
There's a brand new study that looked at the kettlebell snatch in 17 female collegiate soccer players and it's a very interesting study on the continued benefits to support the latest science in the area of kettlebell training.
THE NEW STUDY
The purpose of the study was to examine the effects of high intensity kettlebell training, specifically the snatch, in female athletes who had experience with kettlebell training.
While all athletes were experienced with kettlebells, the kettlebell snatch was not part of their previous training regimen.
This latest study in the Journal of Strength and Conditioning Research demonstrated significant aerobic benefit compared to a circuit weight training group in female athletes.
There were 2 groups in the study, the kettlebell group and the circuit weight training group.
Aerobic capacity, as measured with MVO2 max, was assessed prior to training and after completion of a 4 week training period with either kettlebell training or a rigorous circuit weight training protocol.
The kettlebell training protocol consisted of the Viking Warrior Conditioning program (The 15:15 MVO2 protocol) designed by Kenneth Jay.
It should be noted that the full MVO2 protocol by Jay has a goal of 80 work sets, which is a 40 minute session.
The total time in this study was 20 minutes or 40 work sets (more below), half of what the full protocol calls for.
What would the results have been if the full protocol was implemented?
The kettlebell training group used a 12 kilogram kettlebell and athletes would perform between 7 and 9 repetitions every 15 seconds followed by a 15 second rest period.
The number of repetitions was determined by cadence assessment as per the MV02 protocol.
As just mentioned, the total time for the workout was 20 minutes, which equated to 10 minutes total work time.
Each session was done 3 times per week.
It should also be noted that all athletes in the kettlebell training group performed snatches with technique that was assessed by a certified kettlebell instructor, an RKC/CSCS.
Let's compare what the athletes in the circuit weight training group performed.
These athletes completed five exercises in succession which compromised one circuit.
Each circuit was performed five times.
The five exercises in the circuit included:
- 20 ball squats,
- 20 sit ups,
- 10 windmills,
- 10 jump squats,
- a 400-meter sprint/run
In case you're wondering, since the windmill is not considered a 'ballistic' exercise with a kettlebell, it is NOT classified as kettlebell training in this study.
I think you'd agree, this is a 'fairly' rigorous full body circuit training session that should elicit cardiovascular benefit.
The circuit took two minutes to complete followed by a two minute rest period and the total workout time was 20 minutes with 10 minutes of actual work time (the same as the kettlebell training group).
STUDY RESULTS
What did the study show?
Kenneth Jay Vo2max Kettlebell Program For Women
The outcome of this study demonstrated that after 4 weeks of either kettlebell training intervention or circuit weight training, there was a significant increase in the aerobic capacity in the kettlebell group.
The average increase was 2.3 ml/kg/min or approximately a 6% gain in aerobic output.
A 6% improvement in aerobic capacity over 4 weeks of kettlebell snatches that were performed three times a week for 20 minutes is quite impressive and confirms what we may expect about the benefits of the snatch exercise.
Here's a few more interesting notes about the study.
Before reading this book, make sure you've got your science hat on. Jay goes through many research papers and discusses the important points of each. Then he uses all that knowledge to form sensible training plans at the end of the book. The research covers all kinds of topics, from skipping rope, to boxing, to running, to circuit-style weight training. You won't find the poorly conducted, cherry-picked research you often see from fitness authors.
Training Plans
The training plans included in the book are brief in explanation, but sufficient. While I think a few of them would be near-death experiences, particularly for a good runner, the basic and intermediate plans are well thought out. That's not to say the sessions wouldn't work – they would. Not only that, but if you read the book you'll also understand how and why they work and be able to come up with your own training plans.
The Bottom Line: Use the Right Tool
The conclusion of the book is simple – if you want to get fit (increase your VO2 max), you need cyclic, low-load activities like running and riding. At no point does Jay tell people not to lift weights, which I know many people will mistakenly think. What he says is that research clearly shows if you want to increase your VO2 max, circuit-style training isn't the best method for anyone other than absolute beginners.
I love that Jay says pretty much what I've been saying for years – use the right tool for the job. If you want strength, then lift weights. If you want work capacity - that combination of strength plus muscular endurance - then circuit training is a great idea. But if you want to increase VO2 max, you had better think of doing some traditional cardio training.
Overall this is a great book, and I loved it. I tried to come up with some things about it that I didn't like, and I simply can't. If this book were on every trainer's bookshelf, it would help stop the confusion over how to help people get fitter, and we could all do our jobs better.
'The Cardio Code' eBook is available for $24.99 at CardioCode.dk.
22 Feb The Kettlebell Snatch and Aerobic Capacity (New Science)
Does the kettlebell snatch really improve aerobic capacity?
The answer may seem obvious to those who've expereinced the power of the full body explosive exercise, but now we have new science to support the claim.
If you know anything about the kettlebell snatch, I'm sure your guess would be as good as mine in that it would improve cardiovascular fitness with the right training protocol.
But, would you guess a signfiicant improvement in just a few short weeks with minimalist snatch based program?
There's a brand new study that looked at the kettlebell snatch in 17 female collegiate soccer players and it's a very interesting study on the continued benefits to support the latest science in the area of kettlebell training.
THE NEW STUDY
The purpose of the study was to examine the effects of high intensity kettlebell training, specifically the snatch, in female athletes who had experience with kettlebell training.
While all athletes were experienced with kettlebells, the kettlebell snatch was not part of their previous training regimen.
This latest study in the Journal of Strength and Conditioning Research demonstrated significant aerobic benefit compared to a circuit weight training group in female athletes.
There were 2 groups in the study, the kettlebell group and the circuit weight training group.
Aerobic capacity, as measured with MVO2 max, was assessed prior to training and after completion of a 4 week training period with either kettlebell training or a rigorous circuit weight training protocol.
The kettlebell training protocol consisted of the Viking Warrior Conditioning program (The 15:15 MVO2 protocol) designed by Kenneth Jay.
It should be noted that the full MVO2 protocol by Jay has a goal of 80 work sets, which is a 40 minute session.
The total time in this study was 20 minutes or 40 work sets (more below), half of what the full protocol calls for.
What would the results have been if the full protocol was implemented?
The kettlebell training group used a 12 kilogram kettlebell and athletes would perform between 7 and 9 repetitions every 15 seconds followed by a 15 second rest period.
The number of repetitions was determined by cadence assessment as per the MV02 protocol.
As just mentioned, the total time for the workout was 20 minutes, which equated to 10 minutes total work time.
Each session was done 3 times per week.
It should also be noted that all athletes in the kettlebell training group performed snatches with technique that was assessed by a certified kettlebell instructor, an RKC/CSCS.
Let's compare what the athletes in the circuit weight training group performed.
These athletes completed five exercises in succession which compromised one circuit.
Each circuit was performed five times.
The five exercises in the circuit included:
- 20 ball squats,
- 20 sit ups,
- 10 windmills,
- 10 jump squats,
- a 400-meter sprint/run
In case you're wondering, since the windmill is not considered a 'ballistic' exercise with a kettlebell, it is NOT classified as kettlebell training in this study.
I think you'd agree, this is a 'fairly' rigorous full body circuit training session that should elicit cardiovascular benefit.
The circuit took two minutes to complete followed by a two minute rest period and the total workout time was 20 minutes with 10 minutes of actual work time (the same as the kettlebell training group).
STUDY RESULTS
What did the study show?
Kenneth Jay Vo2max Kettlebell Program For Women
The outcome of this study demonstrated that after 4 weeks of either kettlebell training intervention or circuit weight training, there was a significant increase in the aerobic capacity in the kettlebell group.
The average increase was 2.3 ml/kg/min or approximately a 6% gain in aerobic output.
A 6% improvement in aerobic capacity over 4 weeks of kettlebell snatches that were performed three times a week for 20 minutes is quite impressive and confirms what we may expect about the benefits of the snatch exercise.
Here's a few more interesting notes about the study.
These athletes were all previously experienced in kettlebell training.
They were not naive to training with kettlebells, although they were new to training the kettlebell snatch.
Because of this, the authors noted that the findings should only be generalized to individuals who are trained or have experience with kettlebells.
It would be interesting to see a similar study designed in individuals who were kettlebell naive (those that have had no prior kettlebell training experience).
Would the output be even greater?
The kettlebell snatch is an expression of full body force and power. If you've experienced it, you already know the cardiovascular component to the exercise is very demanding, especially with high volume, high repetition work.
The kettlebell snatch, as performed during this protocol, can be seen to activate the 3 different energy systems (ATP, glcolytic, oxidative).
This study provides evidence of the improved aerobic capacity benefits of performing the kettlebell snatch exercise combined with an effective protocol.
As noted, this study was only done over a 4 week time period.
It would be very interesting to see the results if the study was in longer duration, six to eight weeks or potentially even longer.
Would that provide even greater improvement in aerobic output?
THE BOTTOM LINE
The bottom line is that kettlebells, specifically the kettlebell snatch, is a unique and beneficial way to train for total body strength and conditioning.
Kenneth Jay Kettlebell
This study adds to the growing body of evidence about the benefits and utility of kettlebell training.
Athletes and those who are experienced with kettlebells may increase aerobic capacity in a short period of time using a high-intensity intermittent training protocol such as the MVO2 15:15 protocol.
One thing is clear.
The science of kettlebells continues to grow.
Kenneth Jay Vo2max Kettlebell Program Template
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